No class on Thanksgiving.
Friday: 10:00 WOD, 11:00WOD
Saturday: 10:00 WOD, 11:00-12:00 Open Gym
Also, all members are welcome to pick up a WOD at BCF if more time options are needed.
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Clean and jerk, find a heavy single
4 Sets of:
6 Barbell Row
8 each Side Barbell Step up 95/65
No class on Thanksgiving. 1 class is Scheduled for Friday, November 27 at 1000. Please reserve early so that another class can be added to the schedule if needed. Also, all members are welcome to pick up a WOD at BCF if more time options are needed.
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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
“Lumberjack 20”
For time:
20 deadlifts, 275/185
Run 400m
20 KB swings, 24/16
Run 400m
20 overhead squats, 115/80
Run 400m
20 burpees
Run 400m
20 pull ups (Chest to Bar)
Run 400m
20 box jumps, 24/20
Run 400m
20 squat cleans, 115/80
Run 400m
Have athletes share barbells and run a stagger start
Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).
BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).
No class on Thanksgiving. 1 class is Scheduled for Friday, November 27 at 1000. Please reserve early so that another class can be added to the schedule if needed. Also, all members are welcome to pick up a WOD at BCF if more time options are needed.
Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!
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Rx: 30 muscle ups for time
Fx: kipping pull-up technique or 40 strict pull-ups/ring dips
10 min cap
10-9-8-7-6-5-4-3-2-1
T2B
Power Cleans RX+ 155/105
Rx: 135/95
FX: 115/80
Heartbreak Conditioning:
4 x 500m Row
(exactly 2 min rest between each set)
Score is total time: Athletes should record all 4 effortrs.
Congratulations to Ed and Lisa Dahl for their beautiful new addition to their family! Welcome Stella Marie Dahl born 11/19/15 at 11:05 am 7.4 lbs 21 inches long.
No class on Thanksgiving. 1 class is Scheduled for Friday, November 27 at 1000. Please reserve early so that another class can be added to the schedule if needed. Also, all members are welcome to pick up a WOD at BCF if more time options are needed.
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Cold weather is arriving, it’s time to show God’s love and provide warm clothes to homeless on the streets of DC! If you have warm clothes you aren’t using anymore, please drop them into the box at CrossFit Route 7 by Friday evening so we can deliver them to homeless in DC on Sunday, November 22nd!
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EMOTM 10: 2 Back Squat
EMOM 18
1) 15/12 Cal Row
2) 15 Box Jump overs 24/20
3) 10 Power Snatches 95/65
FX: 12/8 cals, 75/55
